floFOCUS

Total Body

28-min

back squat: 5×5 @75%

Accessory — 3 rounds:

• 10/side Bulgarian split squat
• 10 tempo RDL
• 12 weighted sit-ups

15-min amrap

• 15/12 cal ski
• 10 alternating arm db snatch
• 10 t2b
• 250m row

optional cash-out (2-3 rounds):

• 200m run+15 sit ups+10 palm2elbow

HYROX (partner)

4 rounds w/partner

• 800m run (together)
• 40 sandbag walking lunges
• 30 sit ups
• 20 push ups
• 10 burpee broad jumps

“You Go, I Go”

For Time: (40-min)  w/partner

buy-in: 800m run (together)

6 rounds (alt. full rounds)

• 12/10 cal bike
• 9 burpee box jumps

6 rounds (alt. full rounds)

• 9 hang cleans
• 6 thrusters

cash-out: 800m run (together)

floLEVELs:

• level 1 (75/55)
• level 2 (95/65)
• level 3 (115/75)

Pull

28-min

DEADLIFT — 3RM

Technical progression:

• 40% x 5 — tempo lowering
• 55% x 3 — pause 1 inch off floor
• 70% x 2
• 80% x 1
• 2-3 attempts for 3rm

Accessory — 2-3 easy rounds:

• 10 trx hamstring curls
• 10 bird dogs/side
• 30 sec plank hold

emom (3 rounds)

1. 15 plate ground to oh
2. 12 total plate side to side push-ups
3. 9 heavy russian kb swings
4. 6 strict pull ups

HYROX

8-min amrap

• 400m Run
• 12 Burpee Broad Jumps
• 20 total atomic mountain climber

8-min amrap

• 500m Ski
• 15 TRX pull ups
• 15 V-Ups

8-min amrap

• 10 plank pull through
• 15/12 cal bike
• 20 slam balls

8-min amrap

• 200m run
• 12 Box Step-Ups
• 30 bicycles

*2-min rest between amraps

floLIFT

4 sets :

• 1 clean
• 1 fs
• 1 pause jerk (pause in dip & catch)

4 sets :

• 1 liftoff + 1 pull
• 1 clean + jerk

3 sets :

• 2 clean & jerks

•focus : speed thru the middle